Spicy falafels recipe

Cheap and easy to make - stuff them into pittas with salad, or serve with couscous and hummus (houmous).

Easy | Serves 6 | Easily doubled
Prep 10 mins | Cook 10 mins | Ready in 20 minutes
Freezable | Vegetarian

Ingredients

2 tbsp sunflower or vegetable oil
1 small onion , finely chopped
1 garlic clove, crushed
400g can chickpeas , washed and drained
1 tsp ground cumin
1 tsp ground coriander (or use more cumin)
handful parsley , chopped, or 1 tsp dried mixed herbs
1 egg , beaten

Method

1. Heat 1 tbsp oil in a large pan, then fry the onion and garlic over a low heat for 5 mins until softened. Tip into a large mixing bowl with the chickpeas and spices, then mash together with a fork or potato masher until the chickpeas are totally broken down. Stir in the parsley or dried herbs, with seasoning to taste. Add the egg, then squish the mixture together with your hands.

2. Mould the mix into 6 balls, then flatten into patties. Heat the remaining oil in the pan, then fry the falafels on a medium heat for 3 mins on each side, until golden brown and firm. Serve hot or cold with couscous, pitta bread or salad.

Nutrition per serving:

105 kcalories, protein 5g, carbohydrate 8g, fat 6 g, saturated fat 1g, fibre 2g, sugar 1g, salt 0.27 g

Recipe from Good Food magazine, October 2006.